Week 3
Cardiovascular Exercise
Duration
Mon Run 2km Aim for 9:30 4:45min / km
Tue |
Swim ** |
10 x 50m |
|
|
Tread Water 1min |
|
|
after each 100m |
RAST 4 Week Preparation Training Programme
Conditioning Exercise
Press Ups Sit Ups Squats Dips
Wed Circuit : 6 rounds- 100m sprint 22 burpees 2 lunges / leg 30 sec plank hold
Sets Reps Notes
1 & 3 Max & 75 % of max
Complete the first set to find your max reps on each exercise . Then complete the following 3 sets with 75 % of your max on each exercise . As Fast As Possible . Rest as required .
Focus on Front Crawl and Breast Stroke .
Try to complete without stopping but rest if required . As fast as possible .
Each round decreases burpees by 4 reps . Increase lunges by 4 reps .
Try to beat time from first week . Thur Swim ** 6 x 50 EFFORTS Focus on Front Crawl and Breast Stroke .
Fri
Run 3 x 1km EFFORTS
Aim for 4:45
5min walking recovery between efforts
Plyometric Press Ups
Sit Ups Squat Jumps Dips
Sat Circuit : 8 rounds- 10 Broad Jumps 15 Press Ups 20 sec Hollow Body Hold
Sun Rest Day
EMOM 10
4 4 4
As fast as possible each 50m . Rest as required between sets .
5 EMOM = Every minute on the minute for 10 minutes .
20 20 20
Complete as circuit , with minimum rest .
As fast as possible
Week 4
Cardiovascular Exercise
Duration
Mon Run 2km Aim for 9:15 4:38min / km
Tue |
Swim ** |
4 x 100m Tread Water 2mins after each 100m |
Conditioning Exercise
Press Ups Sit Ups Squats Dips
Wed Circuit : 20 burpees 30 tuck jumps 40 sit ups 50 mountain climbers ( each leg ) 40 press ups 30 squats 20 burpees
Thur |
Swim ** |
3 x 100m EFFORTS Tread water 2 mins after the last effort . |
Fri Run 2km Aim for 9:00
4:30min / km
Plyometric Press Ups
Sit Ups Squat Jumps Dips
Sat Circuit : 3 rounds of : 25 burpees 50 scissor kicks 25 press ups 50 sit ups
Sun Rest Day
Sets Reps Notes
1 & 4 Max & 75 % of max
EMOM 10
4 4 4
Complete the first set to find your max reps on each exercise . Then complete the following 4 sets with 75 % of your max on each exercise . As Fast As Possible . Rest as required .
Focus on Front Crawl and Breast Stroke .
Try to complete without stopping but rest if required .
As fast as possible .
Focus on Front Crawl and Breast Stroke .
As fast as possible each 100m . Rest as required between sets .
6 EMOM = Every minute on the minute for 10 minutes .
25 25 25
Complete as circuit , with minimum rest .
** If you can comfortably swim 400m without stopping , work on a different weakness during this session .